Warm up
2 rounds
50/50 m single arm farmers carry
1 minute handstand hold
15 banded goblet square
Strength
Kettlebell bottoms up press-Build a heavy 7
Conditioning
5 Rounds for time
Right side
5 bottoms up presses
7 step downs
9 single arm ring rows
Left side
5 bottoms up presses
7 step downs
9 single arm ring rows
Murph prep 100 push ups
200 squats
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
